Workouts for Dec 14- 18 at Crossfit Indestri
HOLIDAYS AT CROSSFIT INDESTRI
NEW ADDITION TO THE TEAM
AS MOST OF YOU HAVE HEARD WE HAVE A NEW MEMBER TO THE TEAM. THE TIME HAD COME FOR TYSON AND SARAH TO MOVE ON AND WE NEEDED SOMEONE TO FILL THOSE SHOES. WE ARE EXCITED TO ANNOUNCE THE ADDITION OF JENNIFER NICHOL!STEPH AND I ARE VERY HAPPY WITH THIS AND IT HAS BEEN A LONG PROCESS BUT I THINK YOU HAVE NOTICED HER INFLUENCE IN THE BOX THE PAST FEW WEEKS AS SHE HAS BEEN BEEFING UP THE "STORE" AS WELL AS DRESSING UP THE PLACE AND MAKING SOME GREAT COMMUNITY CONNECTIONS! WHEN YOU SEE HER BE SURE TO GIVE HER A BIG INDESTRI HUG AND WELCOME HER IN!
Message From Jennifer Nichol"I am very excited to share that as of yesterday I am officially a co-owner of Crossfit Indestri.I want to thank Tyson & Sarah for seeing my love and passion for Indestri and believing in me to continue moving forward with Indestri. I have to thank Scott Thornton (& Joelle) for having the foresight to create Crossfit Indestri. A place to not just workout, but building a community of people that have become a second family to me.
HOLIDAY PARTY
WELL IT CAME AND WAS EPIC IN SIZE AND IN ATMOSPHERE.. I'LL TELL YOU IN MY PERSONAL OPINION EVEN THOU THERE WAS WAY TOO MUCH TEQUILA TAKEN DOWN. IT WASA AMAZING TO SEE EVERYONE LET LOOSE AND SHOW HOW MUCH OF A FAMILY WE ACTUALLY ARE. MANY TALK ABOUT WHAT INDESTRI MEANS TO THEM OR HAS DONE TO HELP CHANGE THIER PHYSICAL HEALTH.. BUT IT ALSO HAS A HUGE AFFECT ON YOUR MENTAL AND EMOTIONAL LIFE AS WELL, YOU GUYS ARE NOT JUST PEOPLE WE TEACH AND WORK OUT WITH. YOU ARE THE PEOPLE I THINK ABOUT DAILY AND REGARD AS FRIENDS. THANK YOU FOR ALL YOU HAVE GIVEN ME AND I AM EXCITED ABOUT THE YEARS TO COME!
12 DAYS OF CHRISTMAS
THERE BACK SO BE READY FOR AS COACH D HAS DESCRIBED YOUR
"SEASON BEATINGS:"
THE 12 DAYS WOD WILL BE ON DECEMBER 24TH BE READY TO WORK!
CHRISTMAS GIFTS
DON'T FORGET IF YOUR STILL SHOPPING WE HAVE LOTS OF STOCKING SUFFERS OR PRESENTS.
UG SERIES WINTERFEST
Indestri Crew, let's get a couple teams together for UG Series Winterfest this Jan 30th!
If you have any questions talk to Scott, Paul or Jen when you see them at the gym.
This is always a fun event, and takes place in our own backyard!
https://www.competitioncorner.net/events/143
AND NOW FOR
WORKOUTS AT CFI
DECEMBER 14-18
MONDAY: BACK 2 BUISNESS
STRENGTH: 1 HSPU
SNATCH RACHET60% start increase by 5 down by 1515 MIN EMOM.
WOD: "DASHER"
12 MIN EMOM3 SNATCH AT 75% OF RACHET HIGHEST3 STRICT PULL UP.
CASH OUT:
SH. SERIES COOL DOWN..
TUESDAY:
STRENGTH: 1 HSPU, 2 DEAD LIFT
ROW 4 x 500m Rest 1:1.WOD: "PRANCER"2RFT - 10 min cap25 THRUSTERS 95/65100 DU.
CASHOUT:
HANDSTAND WALK OR HOLDS..
WEDNESDAY: CROSSFIT TOTAL
STRENGTH: 1HSPU, 2 DEAD LIFTS, 3 BURPEES
1RM BACK SQUAT
1RM DEAD LIFT
1RM SHOULDER PRESS
.
THURSDAY:
.
THE CRUCIBLE... WEEK 3
THEN
STRENGTH: 1HSPU, 2 DEADLIFTS, 3 BURPEES, 4 T2B
OH SQUAT5x5.
WOD: "Blitzen"
5RFT5 HSPU10 POWER CLEANS 135/95 Mrx 115/7515 BURPEES20 KBS 32/2425 Wallball.
CASHOUT:
10-1 unbrokenT2B..
FRIDAY:
OPEN SEASON
STRENGTH:
1HSPU, 2 DEADLIFTS, 3 BURPEES, 4 T2B, 5 PUSH UPS
10 MIN EMOM
COMPLEXHANG POWER CLEANCLEANSPLIT JERK.
WOD: OPEN WOD 11.3
5 MIN AMRAPSQUAT CLEAN & JERK.
CASHOUT:
DODGE BALL RETURNS!!..12 days of Christmas have started!!Aka Season's Beatings
